There are 5 components of fitness. Which of the following isn't one of them?

Body composition

Warm up

Aerobic fitness

Flexibility

Muscular strength

Muscular endurance

Explanation:These five components of fitness should be included in your own fitness program. To be considered fit, you need to meet certain standards in each of these five areas, which include 1- body composition (your weight, fat mass, lean muscle mass, and fat distribution), 2- aerobic fitness (ability to sustain moderate-intensity activity for extended periods of time), 3- flexibility (the range of motion of several joints), 4- muscular strength (maximum amount of force you can perform with a single contraction), and 5- muscular endurance (ability to repeat high-intensity muscle contractions).
While warm-ups aren't part of the 5 components of fitness, they should be part of your workouts. You should warm-up before aerobic, strength, and flexibility exercises.
To learn more about all five components of fitness, check out Fitness Resource Center.

How many aerobic (cardio) exercise sessions should you aim for each week?

1-2

At least 3

7

As many as you feel like

Explanation:When it comes to cardio, aim for a minimum of 3 days per week with no more than 2 days between sessions. Gradually work your way up to 5 or 6 days per week. Frequency is especially important when it comes to weight loss. The more you exercise, the more calories you will burn. But don't forget the importance of rest and recovery. Give yourself at least 1 to 2 days off each week. SparkPeople's Reference Guide to Aerobic Exercise explains everything you need to know about cardio.

True or False: Your workouts don't have to be continuous. You can break them up throughout the day into smaller segments (at least 10 minutes each) and achieve the same benefits.

True

False

Explanation:Forget the "all or nothing" mentality when it comes to exercise. Fitness does not live or die by 60-minute workouts; there is middle ground. Short spurts of exercise, when they accumulate, have been shown to share similar benefits of longer workouts. Learn more about how Small Bits of Fitness Add Up.

How much water should you drink during a workout?

Drink when you feel thirsty

It depends on how much you sweat

8 ounces every 15-20 minutes

16 ounces every 15-20 minutes

Explanation:During one hour of vigorous exercise, the average person loses one quart (32 ounces) of water through sweat! However, drinking water before and after exercise is just as important. Read more about Drinking Water During Workouts.

Explanation:Contrary to popular belief, stretching is not the same thing as warning up. A warm up can be a lower intensity version of the workout you are about to do, or it can be a completely different exercise. As long as it increases your heart and breathing rates, involves the muscles you are about to use, and lasts for 5-10 minutes it is considered a proper warm up. So why is a warm up so important? Read Common Fitness Blunders to find out.

When is the best time to stretch?

Before you workout

After you workout

Any time of day

Explanation:Always warm up before doing any stretching exercises. Stretching a cold muscle increases the risk of pulls or tears. Think of your muscles like you would a rubber band. Itís easy to stretch a warm rubber band, but if you try to stretch a cold one, you risk cracking or breaking it. Donít treat your muscles like a cold rubber band! If you want to improve your flexibility but aren't sure where to start, check out our Reference Guide to Stretching.

What might happen if you don't properly cool down after exercise?

Dizziness

Fainting

Blood pooling

Muscle soreness

All of the above

Explanation:The purpose of the cool down is to slowly decrease the heart rate and the overall metabolism previously elevated during exercise. When exercise ends abruptly, your blood pressure drops and can cause dizziness or fainting. A proper cool-down prevents the sudden pooling of blood (collection of blood in one place) and re-circulates the blood back to the heart, skeletal muscles and brain. This 10-15 minute phase of your workout helps prevent muscle stiffness or soreness. Learn how to Cool Down properly.

How high should you elevate your heart rate during an aerobic (cardio) workout?

As high as possibleó100%

Between 85% and 95%

Between 60% and 85%

Moderatelyóabout 50%

Explanation:The recommended heart rate range for aerobic exercise is 60-85% of your maximum heart rate. This range is called the target heart rate (THR) zone. This range is ideal for the general health benefits that come with exercise, and for weight loss. You can use your THR, the "Talk Test" or Perceived Exertion to make sure you're working out in a good intensity level (not too easy, not too hard). For more information on measuring your exercising intensity using the methods above, read our Reference Guide to Exercise Intensity.

True or False: You should do cardio for at least 20 minutes per day.

True

False

Explanation:Experts recommend that most people do cardio for a minimum of 20 minutes (for simple general health benefits) and up to about 60 minutes most days of the week. Exercise duration should be built up slowly over time. These 20 minutes do not include a warm up and cool down, which you should perform at every exercise session. For example, you should warm up for about 5 minutes, then do 20 minutes in your target zone, and finish by cooling down for another 5 minutes. Our Reference Guide to Aerobic Exercise will help you design your own cardio program.

Inactive people who do not strength train will lose ____ of muscle per year, starting after age 20.

0 pounds

1/4 pound

1/2 pound

1 pound

2 pounds

Explanation:Without consistent strength training, muscle size and strength decline with age. An inactive person loses 1/2 pound of muscle per year after age 20. After age 60, this rate of loss doubles. But, muscle loss is not inevitable. With regular strength training, muscle mass can be preserved throughout the lifespan, and the muscle lost can be rebuilt. Learn Why Strength Training is a Must for Everyone.

How often should you strength train with each major muscle group?

Once a week

2-3 times a week

4-5 times a week

Everyday

Explanation:Aim to train each muscle group at least two times per week, and up to three if you have the time or are more advanced. One day per week may help you maintain your current level of strength, but it will not be enough to build muscle. It is important to rest 1-2 days in between working out the same muscle(s). Rest days give the muscles time to repair themselves from small tears that occur during strength training, and this is how you get stronger. Check out SparkPeople's Reference Guide to Strength Training for more.

Which of the following factors affect your flexibility level?

A - Age

B - Gender

C - Level of activity (exercise history)

D - Temperature

All of the above

A and D only

Explanation:All of these factors affect your ability to stretch:
Muscle connective tissues have a natural tendency to shorten with aging, resulting in tighter muscles. Several studies have shown that females tend to be more flexible than males. Active people tend to be more flexible than inactive people. An increase in muscle temperature results in a decrease of muscular resistance, which enhances your ability to stretch. Learn more from our Reference Guide to Stretching.

True or False: As long as you're working hard, you don't need to change your workout routine.

True

False

Explanation:Incorporate variation into each workout. Variety is critical because your muscles become very efficient at the exercises they are accustomed to doing. Switching things up or doing something radically different during each workout session is more challenging to your muscles. This concept should be applied to both aerobic exercise and strength training.

An individual who always does the same exercises will usually plateau sooner than someone who continually makes changes. If you donít feel comfortable doing a different workout each time you hit the gym, try to change your exercise routine at least every 6-8 weeks. For more information, check out Plateau Busters: Add Variety to Your Workouts.

You should get clearance from your doctor to begin an exercise program if you:

A - are pregnant or nursing

B - have a chronic condition

C - are overweight

D - are middle-aged or older and have never exercised before

E - are a smoker

All of the above

A, B, D, and E only

Explanation:A document called a PAR-Q (Physical Activity Readiness Questionnaire) can help you determine if you need a medical evaluation before starting an exercise program. You can get one here.

Member Comments On This Quiz

I really thought I would do better! I guess I have some learning to do.

KATNUR

1/7/2015 12:53:10 PM

wow - I scored much lower than I expected to. Guess I should start reading more about the theory and less about the mechanics of exercise. I will make it a point to look at several articles about this. So glas for the tips of related material at each question.

I disagree with the "talk test" for cardio. Take a look around the gym: who's in better shape, the people who are concentrating, working hard and sweating? Or the workout buddies who are chatting away on the treadmills?

I maintain that if you are carrying on a conversation, you're just not working hard enough.

SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.

NOTE: Terms and Conditions and Privacy Policy last updated on October 25, 2013